Discipline, Suitcase Carries & Homemade Sloppy Joes
The most athletic, fit, and healthy people you know didn’t get that way because they wake up every day feeling super motivated to eat right, train hard and stay active. Motivation might be what kicks you in the ass to get started, but it’s not going to sustain you.
There will be exhausting days at work, you'll get sick occasionally and go through tough seasons of life that will leave you feeling drained. You need to discipline yourself to creating a lifestyle that prioritizes health and fitness - reminding yourself everyday that your quality of life will improve drastically by doing this.
Discipline is developed by doing what you know you need to do, regardless of how you feel.
Going to the gym, even when you don't "feel like it." Prepping healthy food for work, even though it would be easier to grab fast food. Going for a walk, even though you have a case of the sniffles and want to lay on the couch.
Set Yourself Up Right
- Plan Ahead - Make a plan every week for when you'll grocery shop, what you will buy & prep and which days/what time you're going to workout.
- Accountability - Be accountable to someone besides yourself. Your spouse, a friend, or even your social media followers. If you're looking to hire a coach to keep you accountable, I'd love to chat - Fill out an interest form!
- Setup Your Environment - If you struggle with poor food choices, don't keep junk around. Get your gym clothes and protein shake ready the night before - put them out where you won't miss them. Always have at least one lean protein and veggies in the fridge, prepped and ready to eat.
- Use Technology - Consider making a daily checklist on your phone with all the things you need to get done for the day. Add to your grocery list throughout the week. Setup notifications to remind you to go workout.
"You're going to pay a price for everything you do and everything you don't do. You don't get to choose to not pay a price. You get to choose which poison you're going to take. That's it."
Suitcase Carries
Suitcase carries are simple to perform and one of the most useful exercises out there. Not only will they strengthen your core muscles, lower body, grip strength and shoulders - but you can perform them just about anywhere.
Grab a kettlebell or dumbbell in one hand and start walking. Take slow, controlled steps and focus on keeping your core stable throughout the movement.
Walk for 15 seconds, then switch hands and walk another 15. Rest briefly (if needed) and repeat. If that feels too easy, grab a heavier weight or walk for a longer time before resting.
These are a great way to get warmed up before lifting, gas yourself out at the end of a workout or just to put some work in with minimal equipment. BONUS - they’ll build you into superstar at unloading bags your next family vacation.
Homemade Sloppy Joes
When I was heavy on social media and posting all my meals, this was the one I was always getting messaged about for a recipe. Minimal ingredients, high protein and DELICIOUS. All the credit goes to my wife for this!
Serve it up on your favorite buns with mustard, pickles or whatever toppings you enjoy. AND... it's easy enough to double the recipe and put together leftovers for work the next few days. No more excuses for not getting your protein in!